Healthy Baked Tomato Rice Recipe
Ingredients
- 2 reduced-salt stock cubes
- 3 cups water
- 1 onion, chopped
- 400 g can no-added-salt diced tomatoes
- 1 1/2 cups brown rice (uncooked)
- 440 g can reduced-salt corn kernels, drained
- 1/2 cup frozen peas
- 185 g can tuna in spring water, drained
- 1/2 tsp ground cumin or curry powder
Method
- Preheat oven to 200°C (180°C fan forced).
- Dissolve the stock cube in the water.
- Mix all ingredients in a small baking dish.
- Cover and bake for 50 minutes or until rice is tender and liquid has been absorbed.
- Serve warm.
If using white rice, reduce water to 2 cups and bake for 35 minutes or until rice is tender and liquid has been absorbed.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1843 kJ | 422 kJ |
| 440 Cal | 101 Cal | |
| Protein | 18 g | 4.1 g |
| Fat, total | 3.7 g | 0.9 g |
| — saturated | 0.7 g | 0.2 g |
| Carbohydrate | 78.8 g | 18 g |
| — sugars | 9.2 g | 2.1 g |
| Sodium | 963 mg | 220.6 mg |
| Fibre | 7.4 g | 1.7 g |
Member comments & rating
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Comments (6)
-
@KylieGuy You could try green beans or finely diced carrot?
LiveLighter
Posted on: 21 Mar 19 -
Hi has anyone substituted the corn? Hubby can’t eat corn. Thank you
Anonymous
Posted on: 16 Mar 19 -
One of my favourites. I also add beans and mushrooms. I grate some low fat cheese on top. Also found the cooking time was longer but interestingly, after I left it on bench after cooking for about 10 minutes it wasn't watery and ready to eat.
Anonymous
Posted on: 15 Jul 15 -
Thanks for your feedback Melissa and Tammy! I'll do some testing and adjust the recipe. Cheers! -AF
LiveLighter
Posted on: 02 Jul 15 -
Cooking time is waaaay out. Closer to 1hr 45 min. Was yum though and great for kids
Anonymous
Posted on: 02 Jul 15
